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2 Bootcamp Drills for Excellent Endurance

Just a quick one today with a couple of drills submitted by DJ Stover. DJ is a Personal Trainer and Air Force Reserve Member in Pittsburgh, PA.

Drill 1 – Pushup/Reach-for-the-sky Pyramids

Pushup pyramid with hand raise above head with extended elbows. Starting reps depend on their fitness level for example an intermediate would be 10. So the campers do 10 pushups, stand up, extended arms fully above head 10 times, then they go back down and do the same thing for 9,8,…1.

Kyle here. I’m guessing you could have them do this as a time filler and the end of your bootcamp with a race to see who can finish first. You could do a similiar one for legs with (jump) squats and supine hip extensions.

Drill 2 – Plank Indian Runs

I also like doing indian runs while the clients do planks. The person at one ends runs to the other end while everyone else holds a plank. The last person doesn’t get up until the previous person gets down to the plank position at the other end.

You could make this a competition between two groups of people and see which team can cover a designated distance first.

Thanks DJ. I’m always looking for user submitted workouts. It’s a great way to share your favourite drills with the rest of the bootcamp instructor community. You can submit your workout(s) here.

Another version of the run/plank workout is that everyone holds a plank version (side, front, back etc) while the first person runs out to the cone and back. When they’re back in position, the second person runs to cone and back and so on. Great if you don’t have room to ‘move along’ or just another idea. I have the clients choose their own version of the plank and can swap between versions at any time as long as they don’t put their butt or knees on the ground in the process.
Jo

Kyle

Thanks for the idea Jo. There are so many variations to every drill.

Great blog as well, I smiled when I read ‘Avoid anything labelled diet, low fat, no fat or fat reduced.’. It’s awesome to see other trainers who refuse to perpetuate the same tired nutrition myths.

I use this technique as a game. Instead of one line, I have two lines (teams) facing opposite with a thirty metre gap between the two teams. The members at the end of each line run first to the middle (marked out) and back. When they get back in the plank they tag the next person and so on. Once each player has gone the team are to pass a tennis ball back to the start whilst still in the plank. So the first team to complete the task and get the tennis ball back to the start wins. Its a great game.

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